10 stretching facts you need to know

Absolutely any competent trainer or fitness instructor will explain to his novice ward that each workout should begin with exercises aimed at stretching the muscles in order to prevent injuries. In no case should this rule be neglected. However, you need to understand that stretching must be performed, guided by some principles that allow you to avoid overloading and violating the integrity of the muscles, that is, it is important to follow the sequence and technique for performing this or that exercise. This article brings together 10 facts about stretching that will help everyone make their workouts more effective and less traumatic.

10 Do dynamic stretching before your workout

Dynamic stretching is, in simple terms, stretching the muscles during movement. The most common type of stretch is called static. It involves doing exercises “at rest”. Of course, dynamic muscle stretching is much more effective than static stretching.

With dynamic stretching, you can significantly reduce the likelihood of injury to your joints during exercise. If you perform these exercises systematically, then very soon your productivity will increase.

9. Static stretching before strength training worsens performance

According to the results of a study on the effectiveness of static stretching before power loads, it can be said that it is static stretching performed before strength training that causes a decrease in the working weight of the participants in the experiment. In addition, static stretching has been shown to increase the risk of muscle tear during exercise.

8. Stretching reduces the risk of injury

As already mentioned, dynamic stretching really reduces the likelihood of injury during the main part of the workout at times. This is confirmed by the data of numerous clinical studies conducted on the basis of reputable sports organizations.

7. PNS method for development of body flexibility and joint mobility

This technique is a body recovery program that was originally developed for the rehabilitation of military personnel suffering from neurological disorders. Since the second half of the 20th century, sports medicine began to use this system to improve the mobility and flexibility of athletes. Nowadays, PNS is very popular among people involved in a wide variety of sports as a way to optimize performance.

Most often, PNS is used by professional athletes and amateurs whose physical fitness does not meet generally accepted standards, as well as those who want to get in shape after a long break from playing sports or getting any injuries.

6. Stretching will increase your flexibility

This argument is unlikely to be challenged by anyone. Undoubtedly, stretching will give you flexibility and make you more agile. The vast majority of reputable experts in the field of physical development agree that muscle stretching exercises are a necessary element of an overall fitness program.

At the moment, sports medicine does not have accurate information about the mechanism of muscle stretching. However, it has been proven that systematic exercises make the muscles more elastic and give a certain signal to the nervous system, which makes it possible to further stretch them. It should be noted that without regular repetition of classes, such an effect will come to naught no later than in a month.

5. Stretching won’t prevent muscle pain

Contrary to popular belief, stretching your muscles will not help you avoid the typical pain that occurs after sports training. Of course, it is important to perform such exercises at the beginning and at the end of each workout. However, this is necessary in order to make the muscles more elastic, while they will still hurt.

If it is very difficult to endure the discomfort that occurs periodically after training, it will be much more effective to apply ice to the source of pain or take an anesthetic drug, for example, ibuprofen. If the pain is excessively intense, then you should contact a trainer or fitness instructor – perhaps your training program needs correction.

4. Stretching should be done during the working day

This rule is especially true for those who have a sedentary job. Remember, if you spend at least five days a week in a monotonous position, then by doing so you are doing tremendous harm to your health.

A few minutes devoted to doing these exercises will help relieve tension from the muscles. At the same time, you can reduce the risk of accidental injury in public transport or while performing some household duties.

3. Keep balance: stretch equally in both directions

Experienced sports mentors always tell their wards to stretch the muscles proportionally on both sides of the body with the same intensity. Pay attention to the muscles that will be involved in the next exercise. If you plan to devote a few minutes to some kind of team sport, such as football or basketball, then you should make a few jumps, squat and push up from the floor.

2. Stretching increases blood flow to the muscles

Stretching the muscles stimulates their blood supply, due to which more oxygen and nutrients are supplied to them. A similar mechanism provides the possibility of increasing muscle tissue.

Training in general after stretching will be more effective and less traumatic, which is why almost any training program includes several muscle stretching exercises.

1. Do not make sudden movements while stretching

The most dangerous type of stretching is ballistic exercises, which are characterized by the performance of springy movements with a large amplitude. Such techniques are used by athletes with experience, and only in extreme situations. It is extremely risky for a mere mortal to do such exercises within complex health-improving gymnastics.